There is no simple way to say this – smoking kills.
For decades we have known this, and yet people continue to light up. It is such
a powerful addiction that quitting is one of the hardest things you will ever
do.
For decades we have known this, and yet people continue to light up. It is such
a powerful addiction that quitting is one of the hardest things you will ever
do.
Once you have made the decision to
quit and, congratulations on that, the next choice you need to make is the method
you are going to use to conquer the hold smoking has on you. There
are home remedies, prescription medications, therapeutic techniques, and
various other options, so how do you know what works and what doesn’t?
quit and, congratulations on that, the next choice you need to make is the method
you are going to use to conquer the hold smoking has on you. There
are home remedies, prescription medications, therapeutic techniques, and
various other options, so how do you know what works and what doesn’t?
The Facts
on Smoking
on Smoking
We all know that smoking is bad for you, but
what exactly does it do to your body? One of the
first things you need to understand is that every time you inhale
cigarette smoke, thousands of chemicals are coming along for the ride, like
poisonous gases, tar, and over 60 carcinogens. Gross, right?
what exactly does it do to your body? One of the
first things you need to understand is that every time you inhale
cigarette smoke, thousands of chemicals are coming along for the ride, like
poisonous gases, tar, and over 60 carcinogens. Gross, right?
According to the World Health
Organization, over 7 million deaths can be
attributed to smoking annually. Second-hand smoke exposure is responsible for
roughly 600,000 deaths. More than half of the people who smoke will eventually
die from it, making smoking one of the largest
threats to public health the world has ever seen.
Organization, over 7 million deaths can be
attributed to smoking annually. Second-hand smoke exposure is responsible for
roughly 600,000 deaths. More than half of the people who smoke will eventually
die from it, making smoking one of the largest
threats to public health the world has ever seen.
Each day, more than 23 million dollars is spent on promotions and advertising by the tobacco
industry. The profits reaped by these advertising efforts is in the hundreds of
millions. With more than one billion smokers across the globe, these numbers
are staggering and downright frightening.
industry. The profits reaped by these advertising efforts is in the hundreds of
millions. With more than one billion smokers across the globe, these numbers
are staggering and downright frightening.
Putting a
Quitting Plan Into Action
Quitting Plan Into Action
The cravings and withdrawal symptoms may be harsh, but
the results are worth it. Common symptoms of nicotine withdrawal are headaches,
hunger, cough, fatigue, dizziness, confusion, and mood swings. The severity varies from person to person and
is tied directly to the amount you smoke.
the results are worth it. Common symptoms of nicotine withdrawal are headaches,
hunger, cough, fatigue, dizziness, confusion, and mood swings. The severity varies from person to person and
is tied directly to the amount you smoke.
There is no doubt that quitting will offer you many
health benefits almost immediately, such as a reduction in blood pressure and
pulse, decreased risk of a heart attack after 24 hours, enhanced sense of taste
and smell, a reduction in chronic illnesses, more energy, and the ability to breathe
easier. The unpleasant withdrawal symptoms begin to disappear from roughly day five
onward.
health benefits almost immediately, such as a reduction in blood pressure and
pulse, decreased risk of a heart attack after 24 hours, enhanced sense of taste
and smell, a reduction in chronic illnesses, more energy, and the ability to breathe
easier. The unpleasant withdrawal symptoms begin to disappear from roughly day five
onward.
Each person has their own activities that trigger the
urge to smoke. For some, it may be when
they sit down to make a phone call. For others, it may be right after a meal.
Keeping a diary of when you smoke before you quit is crucial in helping you to
avoid situations that may be difficult.
urge to smoke. For some, it may be when
they sit down to make a phone call. For others, it may be right after a meal.
Keeping a diary of when you smoke before you quit is crucial in helping you to
avoid situations that may be difficult.
Ways to
Quit Smoking
Quit Smoking
Since each person is different, there is not one
single method that is universally beneficial. You may need to combine several
methods to get results, or you may fail on your first attempt. This is
perfectly normal – in fact, most people try to quit smoking at least three
times before they succeed.
single method that is universally beneficial. You may need to combine several
methods to get results, or you may fail on your first attempt. This is
perfectly normal – in fact, most people try to quit smoking at least three
times before they succeed.
1. Nicotine Replacement Therapy
Nicotine replacement therapy, or NRT, encompasses a
line of products including patches, inhalation sprays, gums, and other items. It
deals with the physical dependence of quitting smoking. By still providing the
body with low doses of nicotine, the cravings for smoking are decreased.
line of products including patches, inhalation sprays, gums, and other items. It
deals with the physical dependence of quitting smoking. By still providing the
body with low doses of nicotine, the cravings for smoking are decreased.
NRT has been proven to work, but many quitters find
they need to combine another method along with it to deal with the mental and
emotional difficulties that occur when quitting.
they need to combine another method along with it to deal with the mental and
emotional difficulties that occur when quitting.
2. Vaping
The UK is a world leader in the efforts
to educate people about the dangers of
smoking and how vaping can be used to kick the
habit successfully. The Royal
College of Physicians issued a report in spring 2016 recommending smokers make the switch to
vaping products. Use of them has increased significantly, almost
doubling from 700,000 users to more than 1.3 million.
to educate people about the dangers of
smoking and how vaping can be used to kick the
habit successfully. The Royal
College of Physicians issued a report in spring 2016 recommending smokers make the switch to
vaping products. Use of them has increased significantly, almost
doubling from 700,000 users to more than 1.3 million.
One of the biggest benefits to vaping is that it has
no bad smell like cigarette smoke. You can pick
from a huge variety of flavours,
and equally important in today’s climate is the environmental
friendliness of vaping.
no bad smell like cigarette smoke. You can pick
from a huge variety of flavours,
and equally important in today’s climate is the environmental
friendliness of vaping.
3. Hypnotherapy
Hypnotherapy is a proven method that has been used for
years to assist people in quitting smoking. The premise behind it is to gain an
altered state of consciousness where the mind is more open to suggestions, such
as quitting smoking. Although many people think of hypnotists as performers who get an audience member to cluck like a
chicken, there are true benefits behind it when used properly by a trained
practitioner.
years to assist people in quitting smoking. The premise behind it is to gain an
altered state of consciousness where the mind is more open to suggestions, such
as quitting smoking. Although many people think of hypnotists as performers who get an audience member to cluck like a
chicken, there are true benefits behind it when used properly by a trained
practitioner.
4. Acupuncture
Many former smokers have quit permanently with the use
of acupuncture. Treatment is based on taking all symptoms together as a whole
and working at balancing the body’s energy. The focus with acupuncture is on cravings,
restlessness, irritability, and jitters.
of acupuncture. Treatment is based on taking all symptoms together as a whole
and working at balancing the body’s energy. The focus with acupuncture is on cravings,
restlessness, irritability, and jitters.
The University of Oslo in Norway
conducted a study that determined five years after the treatment had been
completed the urge to smoke was still depressed. It also helps with
detoxification and relaxation and is in
fact often mandated by the courts to assist people who are in drug treatment
programs.
conducted a study that determined five years after the treatment had been
completed the urge to smoke was still depressed. It also helps with
detoxification and relaxation and is in
fact often mandated by the courts to assist people who are in drug treatment
programs.
5. Prescription Medications
There are two main prescription drugs approved for use
in the treatment of quitting smoking, Varenicline (Champix) and the
antidepressant Bupropion (Zyban). Researchers who studied the results of both
drugs along with a placebo group determined that roughly 80% of people were
more likely to quit using Bupropion while
using Varenicline increased the participant’s
chances to double that of those taking nothing at all.
in the treatment of quitting smoking, Varenicline (Champix) and the
antidepressant Bupropion (Zyban). Researchers who studied the results of both
drugs along with a placebo group determined that roughly 80% of people were
more likely to quit using Bupropion while
using Varenicline increased the participant’s
chances to double that of those taking nothing at all.
50% of people who took Varenicline were successfully
able to stop smoking.
able to stop smoking.
6. Cold Turkey
This may be the most effective method for quitting
smoking, but it is also the most difficult and requires extreme commitment. It
takes immense willpower to overcome any addiction and for this to work. You must be prepared for the cravings and
withdrawal symptoms.
smoking, but it is also the most difficult and requires extreme commitment. It
takes immense willpower to overcome any addiction and for this to work. You must be prepared for the cravings and
withdrawal symptoms.
If you have a plan in place to deal
with cravings, which on average only last about five to ten minutes, you have a
good chance of success. Of course, it goes without saying that the
sooner you quit, the bigger health benefits to yourself and those
around you.
with cravings, which on average only last about five to ten minutes, you have a
good chance of success. Of course, it goes without saying that the
sooner you quit, the bigger health benefits to yourself and those
around you.
7. Herbal Remedies
Herbal remedies have been around for centuries, and they are used for all types of
conditions and ailments. Liquorice root when chewed helps you to quit by
satisfying the oral fixation part of the smoking process.
conditions and ailments. Liquorice root when chewed helps you to quit by
satisfying the oral fixation part of the smoking process.
Using either cayenne or black pepper assists in
controlling the craving for nicotine. Rhodiola Rosea
helps to decrease the symptoms of withdrawal by increasing energy, improving
the mood, decreasing cortisol levels and
helps the body manage stress. St. John’s Wort is used as an antidepressant in
herbal medicine, and it is beneficial
when quitting smoking because it increases your dopamine levels and leaves you feeling
happy.
controlling the craving for nicotine. Rhodiola Rosea
helps to decrease the symptoms of withdrawal by increasing energy, improving
the mood, decreasing cortisol levels and
helps the body manage stress. St. John’s Wort is used as an antidepressant in
herbal medicine, and it is beneficial
when quitting smoking because it increases your dopamine levels and leaves you feeling
happy.
Always use herbal remedies after talking with a
medical professional.
medical professional.
Final Thoughts
Now you have decided to quit, there is no going back. Especially when
you have been smoking for many years, the urge to keep reaching for the pack is
powerful.
you have been smoking for many years, the urge to keep reaching for the pack is
powerful.
It may require some trial and error
to discover what works best for you. Whatever method you choose, if it
doesn’t work right away don’t give up! Rome
wasn’t built in a day and quitting smoking will not be done in a day
either.
to discover what works best for you. Whatever method you choose, if it
doesn’t work right away don’t give up! Rome
wasn’t built in a day and quitting smoking will not be done in a day
either.
